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Vegan diets are often higher in fiber than other eating patterns, making it easier to keep your blood sugar levels stable. This nutrient not only promotes digestive health but also slows sugar absorption into the bloodstream. Moreover, it increases satiety and curbs hunger, which may aid in weight loss, explains the Mayo Clinic. To reap the benefits, aim for at least 25 grams of fiber per day if you’re a woman, or 21 grams per day if you’re a man. Whole grains, beans, fruits, nuts, seeds, and vegetables are all great choices.
Clinical research supports the benefits of vegan diets for individuals with diabetes. Scientists say that plant-based diets can improve glycemic control and insulin sensitivity, preventing diabetes complications. This eating pattern may also reduce the need for diabetes medications and protect against nerve damage, reports the Journal of Geriatric Cardiology. In one study, half of the diabetic patients who switched to a high-carb, high-fiber diet for 16 days were able to stop insulin therapy. The other half were able to lower their daily dose of insulin.
However, not all vegan foods are healthy. French fries, breakfast cereals, frozen meals, candy, and other processed foods can send your blood sugar through the roof. “There’s little point in moving from a processed meat-based diet to a primarily processed vegan diet,” said lifestyle medicine physician Shireen Kassam in an interview with Plant Based News. For example, plant-based burgers are chock-full of sugar, salt, and unhealthy fats.
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